Comparing Nutrients in 1 pound Rutabagas VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Rutabagas	11%	4%	85%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Rutabagas	Baked White Potatoes	Recommended Dietary Allowance
Energy	5.8% 168kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	73.6% 96g	130g per day for Men 19-50 years
Sugars	28% 20.2g	9.57% 6.94g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	10% 7.3g	2.25% 1.63g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 10.4g	% 2.86g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 1.8g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	25% 9.53g	38g per day for Men 19-50 years
Protein	8.75% 4.9g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Rutabagas	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	73.6% 0.96mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24% 95μg	43% 172μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	126% 113mg	63.5% 57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.07% 1.36mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rutabagas	Baked White Potatoes	Recommended Dietary Allowance
Calcium	19.5% 195mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	64% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	25% 2mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	26% 0.59mg	37.3% 0.86mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	34.3% 240mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	40.7% 1383mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11% 406g	9.25% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Rutabagas vs Baked White Potatoes:

• Raw Rutabagas have 1.9 times more Vitamin B1, 2 times more Vitamin C and 7.5 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.2 times more Vitamin B3, 2.4 times more Vitamin B5, 2.1 times more Vitamin B6, 1.8 times more Vitamin B9 and 9 times more Vitamin K than Raw Rutabagas.
• Both Raw Rutabagas and Baked Whole White Potatoes have similar amounts of Vitamin B2 per 1 lb.
• Both Raw Rutabagas as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Rutabagas vs Baked White Potatoes:

• Raw Rutabagas have 4.3 times more Calcium and 1.4 times more Selenium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4 times more Copper, 1.5 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus, 1.8 times more Potassium and 1.5 times more Zinc than Raw Rutabagas.
• Both Raw Rutabagas and Baked Whole White Potatoes have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Rutabagas have 3.5 times more Omega 3, 2.9 times more Sugars and 4.5 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.5 times more Energy, 2.4 times more Carbohydrate and 1.9 times more Protein than Raw Rutabagas.
• Both Raw Rutabagas and Baked Whole White Potatoes have similar amounts of Fiber per 1 lb.
• Both Raw Rutabagas as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.